Comparing Nutrients in 14 ounces Baby Carrots VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	4.8% 139kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	64% 83.4g	130g per day for Men 19-50 years
Sugars	26% 19g	26.6% 19.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.47% 3.97g	0.055% 0.04g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.13g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 19g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	304% 2739μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.5% 10.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44% 3.53mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	20.6% 310mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Baby Carrots versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baby Carrots vs Roasted Almonds:

• 14 ounces of Baby Carrots have more Vitamin A, 1.2 times more Vitamin B5, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.6 times more Vitamin B1, 33.3 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Baby Carrots.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Baby Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baby Carrots vs Roasted Almonds:

• 14 ounces of Baby Carrots have 26 times more Sodium and 37.5 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8.4 times more Calcium, 11 times more Copper, 4.2 times more Iron, 27.9 times more Magnesium, 14.8 times more Manganese, 16.8 times more Phosphorus, 3 times more Potassium, 2.2 times more Selenium and 19.5 times more Zinc than Raw Baby Carrots.
• 14 ounces of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Almonds contain 17.1 times more Energy, 404.2 times more Fat, 177.9 times more Saturated Fat, 227.1 times more Omega 6, 2.5 times more Carbohydrate, 3.8 times more Fiber and 32.8 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Roasted Almonds offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Baby Carrots as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.